21.12.17

IRIDIUM CrossFit – CrossFit

Sprint each round as fast as possible.
Try to keep each round to 2:00 or less.
Perform the overhead walking lunges unbroken.

Warm-up

HANDSTAND WALK PROGRESSION + DOUBLE UNDER PRACTICE | 12:00

Spend 1:00 working through slow successful reps of the progression.

Partial Kick-up

:30 Single Unders or Double Unders

Shoulder Taps in Pike

:30 Single Unders or Double Unders

Shoulder Taps, Feet on Box

:30 Single Unders or Double Unders

Handstand Walk Around Box

:30 Single Unders or Double Unders

Handstand Walk

Wod Prep

OVERHEAD LUNGE PRACTICE & LOADING | 4:00

Increase weight with each set.

3 Sets

10 Synchronized Overhead Lunges with partner

Metcon (Time)

RX

5 Rounds With a Partner:

50 Double Unders (each)

50-ft. Single-Arm Overhead Walking Lunge (50/35#)

Intermediate

50 Double Unders (each)

50-ft. Single-Arm Overhead Walking Lunge (35/25#)

Modified

50 Single Unders (each)

50-ft. Single-Arm Overhead Walking Lunge (25/15#)

Cool Down

3 Sets

:30 Groiner Stretch / Side

:30 Calf Stretch / Side

:30 Seated Torso Twist